JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Pഡip J((RF)q@t&f+}TUlfM [r=oLeOwּ>.F|?Fy"s=)K=hJȻzςx࿔5GAҘUqr~䵛=SC}x浴_X֧3(TqYrˋrvIbeÊk%IzZ;}sY<%zzg̖ڎvgNAbЏufѨ 1Gj <I-M6OߙXC(CW`jJH&%$1>.Ioת;i=:uc$j0 M]fQe sEu߈!.*mZnjiX+ Uwq|4均w,[Ԝ? KxRVY ̛oqG3Z65dB|63]ܪG,W<^V5zM%ո33ے:H918`;}i*j:ع֔՛1o|=Ľ]V+i,&V 8#wJjjd>l`㸥(!3ؘm[\y<ţ ޽9g\F.2e\LRbJPHIKDŽ܁ފΚ]ADKSgh$|G_J*,CkAnoEYQE ( (05<dw'9/4 @PyEJM fm1k%AWGrycCZ[q5u C)\"c9y{vK8ۭLWfp]:x7z8y *}ߵb"Qf閻FD#' h|hF񣤸VeGz}J=dH漪R8)1#|i{'xX9k36 =z>a9}p:tH[FO4PE0c$%ԞpX֊U@'Z(H ( Z(QE|EkƳl2@OZK:yvH\%J~` ::|gplvpT UەC.Zj¾%&Y?y[+^kt9 :*pxkw>Qռ2'BW 0{UUU+qtpsLg%'3z-F$uEUC)W\ [!dżdd?.~[+XE{Yx^$n_98vVI7?xg4  [ʮZYO!lsz߇X*%qz:$I}jA+ec".y Q /\q:3MF5ɫi x9R¦hLe+8p5,67Wjvd`x6q)g[}8|;&7@WZ+y΃3zS⺪foqhb( 4osO[ A{G0(5k6%p[5/xM]$)gY#*r`_T߈/Nn VlCM=>= \Դ"},ױرn>h ҥ70?#޶m "Զc$ЌtS9"m7J39Rb٥;9tK,<)1>>Wksf'sIVL1,rW }*𿆯̓{\+8d?Zά)&t^1ѧ O$5y!չ |_7ZnP9U S[ӵ _)V F|:\nG=jSbUn[+΢&kB$|ēkCwN*nU yap< -Y~Gxk+\i6 c>&V-=Gx]B 3ARqm|=r37"`Xu]G>Ha|[R.kj:ͣ+3\ּYFٌ"c-ǠEMrLSkarLoS Ak> 5=bU(e9XWc 5 Xiv0OkspTwNq¼V܈c :k=U0w HPF5?o9U9=^qZeW ͠,K"\:y20? ~jh܍p1IXq׷kqtV4žֺxY`ƺo֗=еkr6 `y{ g]kzY7|ߧqQR%&zhh ;FñLLdzppE՚M|`ޱ\*ǵ{&9nZ5 ƒVW[a*vhs6?|In02kDca"B4˃Wy5r~oci-DFt''=GxT/|YgK-("%r7yyFz%"6 #5̭ ** fvW"g-}]u>_ h=qΧGox%!vpP" ɲ뙧f5h@NF)0<2^Inv*¼Fvv$w'鍪xcR[ug;zr1sE;"IQL(PǨP9HJ/nmCvˢm?ּOQ,Hc޽KHk~;VOG$=1XF8םk.xč 5fƴ@fFXjῴK[e0Ц ۫ۑVPKs(KX76j\ 5#",:}[=oٚ7CaN^ܕfىUR}AťvFfvdw 漞#TQj+g6gןz HC\\x2I 觯\ ]{{To(1MJU\[\\f|5FɦY[̱#5~%M١GP+oYɡf$;=z858X袊3żOxb3cʶL@1Z>3uI'q'ècoi[==g֖/ʼn"}x?T _ 鑨"{7b6989Z~( xg6Z j#>d'H˴w,}8߇\X_op= Y՚4}99'`@i?/ ƥM˽?m/]H2~8?^AJ-夫,`qVH#7 TѼ=mb?,c{td.g>2 0I(}Wz|EBA7z^!\x3Ȑ\D6(O'f[q$ؔg8tkA'4[Z hwI|u55Vfa #A$ ŁS?J볧Ys5E\@>|_9baV_1/uYW3u#YjNM1K)ǿSE<$'1;iDcȏФ:*E\RWT(灊.?Zfܱ8Jruc}w.zVHwi.g ŽFc~Z4='W- =j^+ MZA㑜 501pGzǽu`T\xmh=B45Up8h,,f1yqL0$Q FzQ}Egf&I;޴ԥ1Ȧ7z0i˸lcsnXljSHDexJλ'g׊5; Vr*6XN@5)&Veԑ-};ld gTgLb[KÂYֵwF rkJu[qan0Uaq#g-# :q"5z}5pm&m8Ic +T栗KL^PIeoOy1)HP8}CCK}F8PiXjC`#[lNGB!SL$a,]#hxUE0EdFG:>z zSyhz>)8$ukY]mRhAS>jzpj7M;v)06UҐ1qQ 0vLC&G:y'p ?UiwsMH9<ɑ~(Ma]ɢpP?hem the proper sprint techniques. Form running, box jumping, upper-body plyometrics, and agility stations are all huge parts of this program. Flexibility should never be overlooked. I spend a ot of time verbally explaining and emphasizing the importance of flexibility. If these young athletes know at an early stage in their athletic careers that this is part of the entire package, it will not be a stumbling block at a later age when trying to implement flexibility and conditioning into the  lifting program. I am a firm believer that these  non-lifting elements give the added advantage of quick and safe gains in strength and speed.<br>In rounding out the BFS athlete, we at Centennial have incorporated the Be An 11 Guidebook into our seventh grade health class. The Guidebook is being used as part of their daily coursework. Instilling character and championship principles extends far beyond the weight room. It can even reach beyond the arena where the practice and competition actually take place. In our case, we are teaching character and championship principles in our classrooms! With the support of our administration, we all share a common goal of teaching young students the principles of character building that they will not only use in their sports, but also in their daily living. And through a good strong character, championship principles can be used in any facet of life to gain the success that they will all be reaching for-not only while they are teenagers, but also as adults.<br>We will continue to use the BFS Readiness Program here at Centennial Junior High School. I have found it to be a program that sells itself to the athletes. When done correctly, and with commitment, it builds champions. Already, our upperclassmen have made great strids. At the high school, the advanced BFS in-season program found our varsity football players gaining strength in poundage, and height in their vertical jumps. This itself is the testimony that sells the program. The kids see results and believe. When these younger athletes begin to believe at an early age, it will then lead to nothing less than winning championships at Centennial High School.<br><br><br><br>" <br><br> As an administrator, it is very exciting to see thirty-nine junior high students commit to a program which will assist them in reaching their athletic and personal goals. I am amazed that not only the students, but also the parents make the sacrifice to bring their children to the school at 7:00 a.m. to participate in the program. The students are genuinely sold on the program and are {X) %O r FBXQ#"Aߊ88f#=( mVp˷ Nйtd܎kجkjou?J3{JȁܹA7* O>'rK\JqWOA][]I+-F ||~ v)"e$.M;t'R:Zyj|76Aٚ\ѣҟc!NL7!h3)7=-F)ZՉxt]OO58`W;5=D% C,w7Ε+Ff$QMPRFg ʅuGL?" _^VeرsVQzxT`K`.@Yi CĜގZAŤ1 *]nX(7`Ლو2NCݰrrId߃䤵 hyt8]t([v0T\IH♰\k>25 - 29 pts Good diet, some improvement could be made.<br>20 - 24 pts Necessary to make some changes, especially if your are active in athletics.<br>15 - 19 pts Need a better diet, must make some changes.<br>10 - 14 pts Definitely need a better diet.<br>5 - 9 pts Do something immediately to change. Sickness and serious illness likely.<br>O - 4 pts See a coach, doctor or Clergyman. Death could result.<br><br><br>BFS Pre-Exwercise Meal<br><br> I believe the training principle of Carbo Loading is overrated. With all our improved tracks, running shoes and training methods, we are running distance races slower than ever. Almost all of our American distance records were set 15 to 30 years ago. <br> Jim Ryan set the high school record in the mile back in 1965. It was reported that he ate a pregame meal of sauerkraut and wieners. Barry Sears, author of "The Zone", states, "There is enough stored energy in our fat cells to equal eating 1,700 pancakes." Apparently, stored fat is what Jim Ryan used for energy.<br